Tracking weekly not daily
Having accountability is really important, it makes you more mindful of what you’re eating, how much exercise you’re getting and most importantly it enables you to react and adapt quickly when things aren’t going well. After all, if you’re paying for a service why leave the results to chance?
Typically looking at WEEKLY averages is far superior to just looking day by day. Here’s a few examples:
Your weekly calorie intake, lets says for example I have calculated a calorie target of 1600 kcals per day for weight loss. That’s 11,200 calories for the week to play with. In a perfect world we’d eat 1600kcal each day, but unless you’re a sociopath you probably have certain days where you’re likely to be out socialising more and want to enjoy yourself. Let’s say for example on Saturday you want to allow for 2350kcals. That means you’ve got a daily total of closer to 1500 per day apart from Saturday. Totally manageable and guilt free
You’re weekly average bodyweight. You’re bodyweight can fluctuate day to day quite significantly depending on your total body water and also how much you’ve exercised and what you've eaten. That’s a lot of variables to be randomly jumping on the scales once every 2 weeks, scared of what it might say. Much better to take a measurement once a day first thing in the morning, take an average (or even better, track it via WodUp with me!). If you’re weekly average is coming down by 0.5-1kg per week we know we’re nailing it! If it’s less we chat and see where to make adjustments, if it’s more then we consider increasing your intake depending on your current body fat levels.
Your weekly average steps. I love my clients to track there movement via steps, it’s a great way to improve your physical and mental wellbeing as well as churning through the calories. It just makes weight loss easier. Again, I’d prefer to give you a weekly total based on what we agree is achievable. I don’t like to throw out arbituary numbers like 10,000 steps, you might currently be doing 2000/day, making 10,000 unrealistic. On the other hand, you might already be doing 9000, making 10,000 way too easy! Either way, a weekly total is a much better goal than a daily total, since it allows for slow days, maybe when you’ve got a hard training session on or a long day at work, then you can look to catch that up with a longer walk on the weekend.
